Exercise is like a magic potion for our bodies and minds, with benefits that truly touch every aspect of our well-being. It's amazing how simply moving our bodies can have such a profound impact on our health and happiness.₁ 

There isn't currently a one-size-fits-all exercise recommendation for people with endometriosis due to the varying experiences and sensitivities each individual faces. However, the points you shared regarding the potential impacts of exercise are encouraging and align with what some research suggests: 

• Reduce pain₂ 
• Increase levels of anti-inflammatory cytokines₄ 
• Reduce estrogen levels₄ 
• Reduce insulin resistance₅ 
• Release endorphins₃ 

When building an exercise plan, it is always recommended to include your allied health team to ensure the intensity, mode and frequency is correct for you.  I liken it to making a salad, picking out ingredients from key food groups to give you the most nutrients and sustenance but in the case of an exercise plan, key movement groups to support your body and ensure you can enjoy your day-to-day activities.  

Remember, the perfect "salad" is different for everyone. By collaborating with your allied health team and incorporating these tips, you can create a personalised exercise plan that nourishes your body and helps you manage your endometriosis symptoms effectively.A 

Now you’ve picked out your movements, we need to develop a plan to put this into practice. Below are some key questions to ask yourself prior to setting out an exercise plan.  An allied health professional can make you the “best” exercise plan but if has movement in it you do not enjoy, is set at an unrealistic time of day and number of days it’s unlikely you’ll be able to stay committed to it even with the best intentions. The best plan will always be one that incorporates one that you enjoy, at your preferred time of day and is realistic with your current life commitments. Research shows that if you enjoy how you are moving, you are far more likely to continue.   

Take it slow and make sure to pick out an “ingredient” from each category.  Also have fun with it, you may try a yoga class and find that you’re more a Pilates girl. There’ s no right or wrong, just what works best for you.  

1 Wankel, L. M. (1993). The importance of enjoyment to adherence and psychological benefits from physical activity. International Journal of Sport Psychology, 24(2), 151–169. 

2 Caspersen CJ, Powell KE, Christenson GM. Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Rep. 1985 Mar-Apr;100(2):126-31. PMID: 3920711; PMCID: PMC1424733. 

3 Petruzzello, S.J., Landers, D.M., Hatfield, B.D. et al. A Meta-Analysis on the Anxiety-Reducing Effects of Acute and Chronic Exercise. Sports Med 11, 143–182 (1991). https://doi.org/10.2165/00007256-199111030-00002 

4 Ricci, Elena PhD^a,*; Viganò, Paola ScD^b; Cipriani, Sonia ScD^a; Chiaffarino, Francesca ScD^a; Bianchi, Stefano MD^a; Rebonato,  Giorgia MD^b; Parazzini, Fabio MD^a,c. Physical activity and endometriosis risk in women with infertility or pain: Systematic review and meta-analysis. Medicine 95(40):p e4957, October 2016. | DOI: 10.1097/MD.0000000000004957 

5 Friberg, E., Orsini, N., Mantzoros, C.S. et al. Diabetes mellitus and risk of endometrial cancer: a meta-analysis. Diabetologia 50, 1365–1374 (2007). https://doi.org/10.1007/s00125-007-0681-5